Katelyn Sander

Spring's Just Around the Corner

The Healthy View

This week, many of us marked the 1-year “anniversary” of our lives changing. For some it’s meant a full year of working from home; for others your kids are still adapting to hybrid learning; for all of us, we’re still adjusting. But things are looking up. Vaccines are coming, slowly but surely. Spring is just around the corner. The days are getting longer. Temperatures are rising. Lots for us to look forward to and be optimistic about.

Refreshing for Spring: Habits to Maintain Optimal Health during the Seasonal Transition

Spring is a time of reset and rebirth; it is when we shed our winter layers, transition from nesting and resting to spending more time outdoors being active, and enjoying the extra hours of sunlight. In order to achieve and maintain optimal health during this transitional season, it is important to align ourselves with the changing climate by making the appropriate shifts in diet and lifestyle. 

In Traditional Chinese Medicine, each season corresponds with specific organs. During the spring, the Liver is more active. The Liver is our master detoxifier and is responsible for purifying the body, ridding it of toxicity so that we remain free of imbalance and disease. It is also involved in bile production; bile helps our bodies break down the fats we consume. Because of the increased requirements on the Liver during this transitional season, it is important to support its function.  

Here are my top eight recommendations to support your Liver as we move through spring: 

Avoid alcohol: Alcohol increases stress on the Liver. Decrease alcohol consumption or challenge yourself to an extended period of elimination during the spring season to give your Liver a rest. 

Begin your day with 2 large glasses of warm lemon water: Steep one sliced organic lemon in filtered water overnight; upon waking, combine with filtered, boiled water in 1:1 ratio and consume at least 15 minutes prior to breakfast.

Be mindful of dietary fats: Avoid saturated and poor quality fats for the seasonal transition — eliminate red meat, pork, dairy, fried foods, margarine, vegetable and canola oil. It is also worthwhile to avoid nuts temporarily during this seasonal transition. Instead, focus on high quality fats found in wild-caught and organic fish, flax oil, and seeds (pumpkin, sunflower, flax and chia).

Consume largest meals earlier in the day: Eating lighter meals later in the day provides the Liver with the space it needs to adequately detoxify as we sleep. Ensure dinner is your lightest meal of the day and is eaten at least 3 hours prior to bedtime. 

Organic foods: Organic foods do not contain as many harsh chemicals or hormones that conventional foods do; these toxins must be processed by the Liver and exert more stress on this organ as a result. Organic foods are also found to have higher nutrient density, which will nourish the system to a greater degree than conventional foods.

Refined sugar: Sugar is a major stressor on the body as a whole. Avoid all sweets including baked goods, candy, chocolate, cookies. Read all labels to ensure there are no added or hidden sugars (including cane juice, sweeteners, or any ingredients ending in -ol). 

Sleep: Seep is when we heal and restore balance. Ensure you are getting 8-9 hours of sleep to support optimal Liver detoxification — ideally as many of these hours as possible are occurring before midnight, as these are very important in regulating hormones. If you have difficulty with sleep, now is the time to seek assistance from your health care providers. 

Up your greens: Foods rich in chlorophyll (the pigment that makes vegetables green) are excellent Liver supporters. Increase consumption of cooked brassica vegetables (broccoli, Brussels sprouts) and leafy greens (kale, spinach, collard, dandelion, and mustard greens, watercress, wheatgrass). Also include organic seaweeds and Spirulina regularly.

Choose the one or two recommendations that resonate with you most and begin implement them through until the Summer Solstice on June 21st. This commitment will contribute to achieving optimal health through the spring season.

Dr. Melissa Cugliari

Naturopathic Doctor

Workout for Runners (and Non-Runners)

For many of us, the start of spring means the recommencement of our outdoor workouts. Running, cycling, hiking, workouts in the nearby park…all of these become more prevalent as the warm weather returns and we want to take advantage of the sunshine.

Although this workout was filmed a few weeks ago, when the ground was still snow covered, the routine Meg outlines is perfect anytime.


Designed originally with runners in mind, this workout can be done by anyone. It’s perfect when you need to get in a quick strength routine. And if you’ve got some extra time? Repeat each exercise 3-4 times for a more serious strength workout.

Tennis Elbow…what exactly is it?

Lateral elbow pain (or lateral epicondylar pain) is also known as lateral epicondylitis or, more commonly, Tennis Elbow. The problem with the last two terms is that a condition described as an 'itis' implies that an acute inflammation is present. However, patients often wait for weeks and months after the pain has started before seeking treatment and thus the inflammation is no longer present. Secondly, most people that suffer from this condition have never even played tennis. A more accurate description from the research describing someone with pain on the outside of their elbow would be lateral elbow tendinosis.1 

Lateral epicondylar pain occurs more often in the dominant arm of middle-aged people. Cases are more commonly seen in women whose occupation or sport involve repetitious use of the hand, wrist, and forearm. Onset can follow an acute traumatic event but is usually very gradual and often insidious. Contributing factors to be considered for the patient include: age, repetitive job demands, radial nerve entrapments, radio-humeral joint arthritis, and spinal degenerative changes. 

Conservative treatment options have been proven to be effective at improving the pain, function, and strength of the affected muscles and joints. Commonly accepted treatment interventions include soft tissue manual therapy techniques like Fascial Distortion or Active Release Techniques (ART), acupuncture, and shockwave therapy. In order to prevent recurrence strengthening exercises and postural corrective routines will also be prescribed. 

References

1 Renstrom, Per A.F.H. (1994). Overuse tendon injuries and stress fractures. Current Review of Sports Medicine.

  
Dr. Lawrence Micheli

Clinic Manager & Chiropractor
416-865-0903
Email me

Complimentary Parking at the First Canadian Place

The First Canadian Place is offering a promotion for a limited time where visitors can enjoy 3 hours of complimentary parking when you spend $50 (tax included) at participating stores located inside the FCP.

As the Sport Medicine Clinic continues to treat out of the Adelaide Health Clinic in the FCP, you can enjoy the benefit of getting treatment without the worry of figuring out where to park!

Our patients are eligible for this complimentary service as long as you have a receipt totaling $50. So, you can:

  • Come in and get treatment
  • Purchase any of our products that help with your recovery

How it works:

  1. Enter FCP parking garage from York or Adelaide street.
  2. Shop.
  3. Bring your receipt(s) from FCP retailers to the security desk (located inside the FCP building, street level) to get the 3-hour parking voucher.
  4. When you’re ready to leave, insert the parking ticket at the garage gate first, followed by the voucher.

If you parking at First Canadian Place for the first time, we encourage patients to park in lots #2 or #3 as those are closest to the Clinic.

Our hours remain 7:30am - 6:00pm, Monday - Friday.

To book an appointment please click here, call 416-865-0903, or email our reception. We look forward to seeing you soon! 

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